Week 1

Week One of my Weight Loss Plan

A few things to note:  I was attempting to do the “Tony Ferguson Weight Loss Program” a few weeks prior to this.  I’m still using Tony Ferguson shakes for breakfast most mornings.  They are yummy, quick (fit in with my busy morning schedule getting everyone ready for school/work), high in protein and I find they fill me up enough that it and a mid-morning snack are enough to get me through until lunch!  “TF” stands for “Tony Ferguson”, I occasionally have a TF Meal replacement bar and I adore the TF sugar-free chocolate.  I don’t plan on staying on Tony Ferguson long term and have made an effort to replace them with my own fruit smoothies on the mornings I find the time.

I was recording the protein/carb/fat ratio I was eating early on but found it was all a bit  much to concentrate on for the time being.  As I progress and this all becomes more routine rather then effort I’ll start paying more attention to the types of foods I’m eating.  The great thing about healthy food is that something like a salad is SOOOO filling but also low in calories.  Ultimately I find myself having to eat more salad/veggies to fill myself up.  I love veggies so its not a hardship, my poor eating is really just a laziness thing.

This is probably obvious but where my calorie deficit is concerned a negative number is a good thing…a positive number means I went over my intended calories for that day (calculation for my daily deficit = weight-loss calories MINUS maintain calories).

Note: 1lb of fat equals 3500 calories so to lose 1lb in a week that’s how big my deficit needs to be!

Date
Weight
Calories(W)
Calories Used

Total Consumed
Food Deficit
Calories Earned

Total Burnt
Deficit(D)
Deficit(W)
Protein
Carb
Fat










14/01/09 84 Wednesday TF Shake 204

Tread Climber -700

15 30 2.2



MD Burger 369

60 minutes



29.6 31.7 13.1



Potato Salad 117

Weights






Coffee (at home) x2 150

3 Machines






TF Chocolate 73






0.8 0.8 5.6



TF Bar 203






15 27.8 4.2



Nectarine 70






1 16 0.5



Glass of wine 100






0 0 0



Banana 60






1.04 21.6



Glass of Milk 110






9 12.5 2.5





1456 13

-700 -1502 -1502 71.44 140.4 28.1
















15/01/09 84 Thursday TF Shake 204





15 30 2.2



Coffee (at home) 43






1.5 8.5 0.2



Bad Stuff 100









TF Bar 203






15 27.8 4.2



Hot Chips 410






4 49 22



Grilled Snapper 522






29 49 23



Peanut Brittle (50g) 243






3.8 35.6 8



Mashed Potato 237











1962 519

0 -296 -1798





16/01/09 84 Friday TF Shake 204
15 30 2.2

Coffee (at home) 43

1.5 8.5 0.2

Packet of Chips – 25g 140


Banana Smoothie 275


Banana 60


Ham+Salad Roll+Dijon 257

18.05 38.1 3.35

Lean Beef Burger 252


Hot Chocolate 42



1273 -170
0 -985 -2783





17/01/09 84 Saturday TF Shake 204 15 30 2.2
Coffee (at home) 43 1.5 8.5 0.2
TF Bar 203 15 27.8 4.2
Banana Smoothie 275
Chicken Breast 550
cherry tomatoes + onion 40
Hot Chocolate 42
Dressing 10

1367 -76
0 -891 -3674


18/01/09 84 Sunday Muffin,egg,cheese,mush 537
Coffee (at home) 43 1.5 8.5 0.2
Coffee syrup 35
TF Bar 203 15 27.8 4.2
Smoothie 190
Muffin and cheese 370
Steak and Salad 200 24.41 0 6.65
Hot Cross Bun + marg 240 5.32 37.24 3.85

1818 375
0 -440 -4114


19/01/09 84 Monday TF Shake 204 Tread Climber – 40min -520
Coffee (at home) 43 40 minutes
Lean Beef Burger 252 Weights
Nuggets X 2 95 20 minutes
Chicken Breast (163g) 150
Salad + dressing 50
Smoothie 190
Banana + TF Chocolate 173

1157 -286
-520 -1621 -5735












20/01/09 84 Tuesday TF Shake 204
Coffee (at home) 43
Toast+marg+vegemite 116
Orange Juice 76
Olive Oil 2tbsp 238
Lean Steak 416
Burrito 301
Cookies 500

1894 451
0 -364 -6099

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